PUMPKIN SEEDS CUTIVATION AND BENIFITS
Introduction
Cuisine
Nutrition
Oil
Traditional medicine
Market
See also
Bone health
Weight loss and digestion
The immune system
Improving sleep quality
Sexual, prostate, and urinary health
A pumpkin seed, also known as a pepita (from the Mexican Spanish: pepita de calabaza, 'little seed of squash'), is the edible seed of a pumpkin or certain other cultivars of squash. The seeds are typically flat and oval with two axes of symmetry, have a white outer husk, and are light green after the husk is removed. Some pumpkin cultivars are huskless and are grown only for their edible seed.[1] The seeds are nutrient- and calorie-rich, with an especially high content of fat (particularly linoleic acid and oleic acid), protein, dietary fiber, and numerous micronutrients. Pumpkin seed can refer either to the hulled kernel or unhulled whole seed, and most commonly refers to the roasted end product used as a snack.
Cuisine
Pumpkin seeds are a common ingredient in Mexican cuisine and are also roasted and served as a snack.[2] They are a commercially produced and distributed packaged snack, like sunflower seeds, available year-round. Pepitas are known in the US by their Spanish name (usually shortened) and are typically salted and sometimes spiced after roasting.
The earliest known evidence of the domestication of Cucurbita dates back 8,000–10,000 years ago, predating the domestication of other crops such as maize and common beans in the region by about 4,000 years. Changes in fruit shape and color indicate that intentional breeding of C. pepo occurred no later than 8,000 years ago.[3][4] The process to develop the agricultural knowledge of crop domestication took place over 5,000–6,500 years in Mesoamerica. Squash was domesticated first, with maize second, followed by beans, all becoming part of the Three Sisters agricultural system.[5][6]
As an ingredient in mole dishes, they are known in Mexican Spanish as pipián. A salsa made of pumpkin seeds and known as sikil pak is a traditional dish of the Yucatán.[7][8] A Mexican snack using pepitas in an artisan fashion[clarification needed] is referred to as pepitoría. Lightly roasted, salted, unhulled pumpkin seeds are popular in Greece with the descriptive name πασατέμπο, pasatémbo, from Italian: passatempo, lit. 'pastime'.
The pressed oil of the roasted seeds of the Styrian oil pumpkin (Cucurbita pepo subsp. pepo var. 'styriaca') is also used in Central and Eastern Europe cuisine.[9][10] Pumpkin seeds can also be made into a nut butter. Pumpkin seeds can also be steeped in neutral alcohol, which is then distilled to produce an eau de vie.[11]
Nutrition
| Nutritional value per 100 g (3.5 oz) | |||
|---|---|---|---|
| Energy | 2,401 kJ (574 kcal) | ||
14.71 g | |||
| Sugars | 1.29 g | ||
| Dietary fiber | 6.5 g | ||
49.05 g | |||
| Saturated | 8.544 g | ||
| Monounsaturated | 15.734 | ||
| Polyunsaturated | 19.856 | ||
29.84 g | |||
|
| |||
| |||||||||||||||||||||||||||||||||||||||||||||||
| Other constituents | Quantity | ||||||||||||||||||||||||||||||||||||||||||||||
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| Water | 2.0 g | ||||||||||||||||||||||||||||||||||||||||||||||
| †Percentages estimated using US recommendations for adults,[12] except for potassium, which is estimated based on expert recommendation from the National Academies[13] | |||||||||||||||||||||||||||||||||||||||||||||||
Dried, roasted pumpkin seeds are 2% water, 49% fat, 15% carbohydrates, and 30% protein (table). In a reference amount of 100 g (3.5 oz), the seeds are energy-dense (2,401 kJ or 574 kcal), and a rich source (20% of the Daily Value, DV, or higher) of protein, dietary fiber, niacin, iron, zinc, manganese, magnesium, potassium, and phosphorus (table). The seeds are a moderate source (10–19% DV) of riboflavin, folate, pantothenic acid, and sodium (table). Major fatty acids in pumpkin seeds are linoleic acid and oleic acid, with palmitic acid and stearic acid in lesser amounts (source in table).
Oil
Pumpkin seed oil, a culinary specialty in and important export commodity of Central Europe, is used in cuisine as a salad and cooking oil.
The following are ranges of fatty acid content in C. maxima pepitas:[14]
| n:unsat | Fatty acid name | Percentage range |
|---|---|---|
| (14:0) | Myristic acid | 0.003–0.056 |
| (16:0) | Palmitic acid | 1.6–8.0 |
| (16:1) | Palmitoleic acid | 0.02–0.10 |
| (18:0) | Stearic acid | 0.81–3.21 |
| (18:1) | Oleic acid | 3.4–19.4 |
| (18:2) | Linoleic acid | 5.1–20.4 |
| (18:3) | Linolenic acid | 0.06–0.22 |
| (20:0) | Arachidic acid | 0.06–0.21 |
| (20:1) | Gadoleic acid | 0–0.035 |
| (22:0) | Behenic acid | 0.02–0.12 |
The total unsaturated fatty acid concentration ranged from 9% to 21% of the pepita.[14] The total fat content ranged from 11% to 52%. Based on the quantity of alpha-tocopherol extracted in the oil, the vitamin E content of twelve C. maxima cultivar seeds ranged from 4 to 19 mg/100 g of pepita.[14]
Traditional medicine
Pumpkin seeds were once used as an anthelmintic in traditional medicine to expel tapeworms parasites, such as Taenia tapeworms.[15] This led to the seeds being listed in the United States Pharmacopoeia as an antiparasitic from 1863 until 1936.[16]
Market
Due to their versatility as a food product ingredient or snack, pumpkin seeds are projected to grow in sales by 13% annually and reach $631 million from 2020 to 2024.[17]
See also
health benefits of pumpkin seeds
Pumpkin seeds are rich in antioxidants, healthy fats, and minerals. Possible benefits of eating pumpkin seeds include boosting bone health, sexual well-being, and the immune system.
People often refer to pumpkin seeds as “pepitas,” which is Spanish for “little seed of squash.”
This feature is part of a collection of articles on the health benefits of popular foods.
It looks at the possible health benefits of pumpkin seeds, their nutritional content, how to use them in a person’s diet, and their possible health risks.
You’ll notice the language used to share stats and other data points is pretty binary, fluctuating between the use of “male” and “female” or “men” and “women.” While we typically avoid language like this, specificity is key when reporting on research participants and clinical findings.
Pumpkin seeds are a suitable sourceTrusted Source of healthy fats, magnesium, and other nutrients that enhance heart and bone health.
They are also rich in polyunsaturated fatty acids and antioxidants such as selenium and beta carotene. Additionally, they are a high source of iron. One cup of pumpkin seeds contains 9.52 milligrams (mg) of iron, a significant portion of the 18 mg recommended daily allowance (RDA)Trusted Source for premenopausal females and 8 mg for males and postmenopausal females.
Pumpkin seeds also contain:
Bone health
Pumpkin seeds contain magnesiumTrusted Source, which is important for bone formation.
High magnesium intake may have associations withTrusted Source higher bone density. Additionally, low blood levels of magnesium have links to an increased riskTrusted Source of osteoporosis in postmenopausal women.
Weight loss and digestion
A 1-ounce (oz) serving of pumpkin seeds contains 1.8 grams (g)Trusted Source of fiber. This is about 6% of the recommended daily value.
The benefits of a diet high in fiber includeTrusted Source:
- helping maintain a moderate weightTrusted Source, because the individual feels full for longer after eating
- improving digestion
- managing blood sugar
The immune system
Pumpkin seeds have a high contentTrusted Source of vitamin E and other antioxidants.
Vitamin E helps strengthenTrusted Source the immune system and maintain healthy blood vessels. Many seeds, including pumpkin seeds, are high sources of vitamin E.
Improving sleep quality
Pumpkin seeds are rich in the amino acid tryptophan, with a 1-oz serving containing 0.16 gTrusted Source.
People have used tryptophan to help with sleeping problems because the body converts it into serotonin, the “feel-good” or “relaxing” hormone, and melatonin, the “sleep hormone.”
According to research, consuming 1 g or more of tryptophan before bed can improve sleep quality.
Sexual, prostate, and urinary health
People have traditionally used pumpkin seeds as an aphrodisiac.
These seeds are also rich in zinc, which can benefit male fertility. According to a 2018 studyTrusted Source, it can improve both sperm quality and quantity.
A 2019 studyTrusted Source found that pumpkin seed extract could be useful for people with benign prostatic hyperplasia, a type of prostate enlargement that can cause trouble with urinating.
According to the United States Department of Agriculture (USDA), a 1-oz serving of unsalted pumpkin seeds containsTrusted Source:
| Nutrient | Amount |
|---|---|
| energy | 163 kcal |
| carbohydrates | 4.2 g |
| protein | 8.5 g |
| fat | 13.9 |
| calcium | 15 mg |
| iron | 2.3 mg |
| magnesium | 156 mg |
| zinc | 2.2 mg |
| copper | 0.4 mg |
| selenium | 2.7 mcg |
| phosphorus | 332 mg |
| manganese | 1.3 mg |
People can eat pumpkin seeds alone as a snack or add them to dishes for extra taste and a crunchy texture.
Individuals can try using them:
Pumpkin seeds feature a high fat content, so they are prone to rancidity. People should keep them in a cool, dark, and dry place to improve shelf life. They can also store them in the fridge or freezer.
However, people should supervise young children who are eating nuts or seeds, as they could cause choking.
The total diet or overall eating pattern is most important in disease prevention and maintaining health. It is best to eat a diet with variety rather than concentrate on individual foods as a way of maintaining health.
Pumpkin seeds are a popular edible seed that people can add to salads, granola, and nut mixes. They contain a range of nutrients that are beneficial to health.
Individuals should store pumpkin seeds in a cool, dark place and supervise children who are eating them.
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